Join us Tonight at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202 ========================================================================================== Deadlifts 5 x 3 (A) 6 Rounds for time: 12 Push Press 95/65 12 Front Rack Lunges 95/65 FX: 75/55Read More

Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202 =========================================================================================== Partner Wod (one partner working at a time) AMRAP 8: 10 T2B 10 C&J 135/95 (power clean permitted) Rest :90 AMRAP 8 20 CAL ROW 20 OHS 95/65...Read More

We got another one. Congratulations to Andrew (Andy) and Tiffany and big brother Lucas for there new addition. Let’s welcome Madelyn Kaili Watson born at 8 am on veterans day, born 8 lbs 3 oz. Andy says the family is doing great.  Congratulations from the CFR7 fam! Join us Saturday at CrossFit South Arlington for the...Read More

Bring some friends to WOD with us ALL DAY! No CrossFit experience is needed, they can just show up to WOD with you at any WOD throughout the day! WOD for Warriors at 6:30pm! Join Team RWB at 6:30pm! https://www.facebook.com/events/1199594050070324/. Visit RWB here http://www.teamrwb.org/get-involved/wodwithwarriors Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** Bring some friends to WOD with us Wednesday, November 11! No CrossFit experience is needed, they can just show up to WOD with you at any WOD throughout the day! WOD for Warriors at 6:30pm! Join Team RWB at 6:30pm! https://www.facebook.com/events/1199594050070324/ Join us Saturday...Read More

Bring some friends to WOD with us Wednesday, November 11! No CrossFit experience is needed, they can just show up to WOD with you at any WOD throughout the day! WOD for Warriors at 6:30pm! Join Team RWB at 6:30pm! https://www.facebook.com/events/1199594050070324/ Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South...Read More

Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends). Good yoga article here. BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound...Read More

muscle up technique “5 Rounds for time: 5 Muscle ups 10 KBS 32kg/24kg 15 Box Jumps 24/20 FX: Ring Dips/24kg/16kg”Read More

Deadlift 5 x 5 (A) 3 Rounds of: 1:00 Overhead Walking Lunges Rx: 45/25 Fx: 25/15 1:00 Sit-ups 1:00 Wall Balls Rx: 20/14 Fx: 14/10 1:00 Rest *Score is lowest round of each movement (then add 3 lowest rounds for 3 movements)Read More

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April...Read More